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Suggestions on my split?14637

ajm87 private msg quote post Address this user
Going back to "bro-splits" after a couple years of upper/lower and PPL.

Anywho, the rep ranges mean that I'll use a weight until I get the max amount of reps in the rep range before I can add weight to. So if the rep range is 10-12, I won't increase the weight until I get 12 reps.

Anywho, here is the split, any recommendations or input is welcome. also, note that i have a heart condition so I can't necessarily go balls to the wall with squats and deadlifts...

Wednesday- Chest
Thursday - Hams/Calves
Friday - Back
Saturday - Delts + Traps
Sunday -Quads
Monday - Arms
Tuesday - OFF

Chest

Flat Barbell Bench Press: 3x10-12
Incline Dumbbell Bench Press: 3x10-12
Flat Dumbbell Flyes: 3x10-12
Cable Crossovers: 3x12-15
Push-ups: 2xFail

Hams/Calves

GHR: 3x10+
Lying Leg Curl: 3x10-12
Seated Leg Curl: 3x12-15
Dumbbell RDL: 2x12-15
Standing Calf Raises: 3x15-20
Seated Calf Raises: 3x15-20

Back

Barbell Rows: 3x10-12
Pull-ups: 3x8-10
Seated Close-grip Cable Row: 3x10-12
V-Bar Pulldown: 3x12-15
Rack Pulls: 3x8-10

Delts+Traps

Seated Smith Machine Military Press: 4x10-12
Dumbbell Lateral Raise: 4x10-12
Face Pulls: 3x12-15
Dumbbell Shrugs: 3x10-12
Barbell Shrugs: 3x12-15

Quads

Leg Press: 3x12-15
Dumbbell Walking Lunges: 3x10-12
Leg Extensions: 4x10-12
Smith Machine Squat: 3x12-15

Arms

Close-grip Bench Press: 3x10-12
Dumbbell Curl: 3x10-12
Rope Pushdown: 3x10-12
Dumbbell Hammer Curl: 3x10-12
Overhead Rope Extensions: 3x12-15
Barbell Wrist Curl: 3x15


Cardio done 2x per week via 10 HIIT intervals
Abs done every other day or everyday depending on if they are sore
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The Dark
Knight
eknight private msg quote post Address this user
My thought is that you're going to wreck your shoulders eventually. -3X
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ajm87 private msg quote post Address this user
@eknight

how so?
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THE GODFATHER wannabemuscular private msg quote post Address this user
Just go back to a P/P/L routine.
Keep common exercises together. This eliminates a lot of the overlap that you have in your proposed split.
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The Dark
Knight
eknight private msg quote post Address this user
You have too much anterior work and not enough posterior work to offset it. Did you see the vlog I made about shoulder stability? -3X
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ajm87 private msg quote post Address this user
@eknight

I have plenty of posterior work. I removed the CGBP though feeling that having pressing 3x a week might be rough.
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The Dark
Knight
eknight private msg quote post Address this user
I count 18 sets of anterior work, so I'd expect to see 30-36 sets in a functionally balanced routine. I see 24. -3X
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ajm87 private msg quote post Address this user
48 anterior
32 posterior
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by ajm87


Chest

Flat Barbell Bench Press: 3x10-12
Incline Dumbbell Bench Press: 3x10-12
Flat Dumbbell Flyes: 3x10-12
Cable Crossovers: 3x12-15
Push-ups: 2xFail
That's 14 sets anteriorly.


Back

Barbell Rows: 3x10-12
Pull-ups: 3x8-10
Seated Close-grip Cable Row: 3x10-12
V-Bar Pulldown: 3x12-15
Rack Pulls: 3x8-10
15 sets posteriorly

Delts+Traps

Seated Smith Machine Military Press: 4x10-12
Dumbbell Lateral Raise: 4x10-12
Face Pulls: 3x12-15
Dumbbell Shrugs: 3x10-12
Barbell Shrugs: 3x12-15
another 4 anterior and 9 posterior


That's a total of:
18 anterior
24 posterior. Keep in mind I was referring to shoulder health. If you want more info on why I'd advise twice as much pull as push, let me know.

And why are you splitting quads and hams? Their roles in hip and knee flexion and extension as a functional unit makes this unnecessary. -3X
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Trev182 private msg quote post Address this user
No deadlifts?

Smith machine squats WHY? Sure fire way to screw your back up.

EK has covered the anterior and posterior issues.

Quote:
Originally Posted by eknight
Quote:
Originally Posted by ajm87

And why are you splitting quads and hams? Their roles in hip and knee flexion and extension as a functional unit makes this unnecessary. -3X


Also this...
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340762 10 10
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